Thread: Chest and Back Supersets
12-19-2003, 12:03 AM #1
Chest and Back Supersets
Good Idea? on chest days to do chest adn back super setS? thoughts opinions pls
12-19-2003, 07:59 AM #2
Oh yeah ..IMHO This is the only way .I love it because Ican hit my back and chest at least two times a week .They way I have been doing it is I will chose one lift for the chest and one lift for the back and do 10 sets of 8-10 reps .My chest and back day looks like this
Incline BB bench 10x8-10 superseted with
Wide Grip front pull downs 10x12-15
Good Idea though ...........CDOG
12-20-2003, 05:08 PM #3Originally Posted by cdog
Sounds like GVT
12-20-2003, 05:29 PM #4
Pretty close brother but with GVT your only hiting your muscles once a week .I truly beleive that GVT is a great way to pack on mass . When I lift Im hiting each muscle group two-three times per week with high volume .
06-13-2005, 09:21 PM #5
chest-back supersetting is adictive man. i've been doing it for a few months and love it. i usually start with flat bench+weighted chins then incline+t-bar row then fly's+cable rows. finish with pullovers and i'm pumped.
06-13-2005, 09:31 PM #6
how can you possibly put 100% towards each of these huge bodyparts in one workout? you cant!
06-13-2005, 11:14 PM #7Originally Posted by navyseal18
Your body produces ATP through the glycolytic system. Both the chest and back needs this ATP to contract. The body will take ATP from all over to supply the muscle with the energy it needs to contract, not just the muscle it is working. By doing Chest (using ATP) then supersetting back (using ATP) I would say that you are limiting your intensity for one of these muscles, thus limiting strength/hypertrophy due to the onset of fatigue and the inability to overload. These are also two large bodyparts. However, by others post, it seems to be working well for them, so give it shot and see what happens.
06-14-2005, 07:49 AM #8Junior Member
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- Jul 2004
cdog: how does your other workouts look like? do you do chest/back, shoulders and arms, then legs?
06-14-2005, 07:58 AM #9Originally Posted by cdog
Sorry for all the questions. Haven't heard of this before and it sounds very interesting.
06-14-2005, 04:08 PM #10
chest+back superset day is a butt kicker but you can put 100% into it. i say it's a mental thing. start out with a light workload for the first couple times, something like 2 sets of flat bench+chins, 2 sets of incline bench+barbell rows, and 2 sets of flyes+cable row. if it sounds intimidating try it anyway, you might like it. you will love the feeling of your whole upper body being pumped at the same time.
06-14-2005, 06:51 PM #11Originally Posted by JAYROD
it's not a mental thing, it's a CNS, and energy supply issue.
06-15-2005, 10:09 AM #12
i used to do this a few years ago.
i loved it,
i wouldnt reccomend doing it for a long period of time though, its great to mix it up and throw this in for a few weeks but you shouldnt stick to it as your primary workout
06-15-2005, 01:41 PM #13
i think agonist/antagonist supersets are a great way to train.
I don’t use a weight that leads to total muscle failure, but only
until you could MAYBE squeeze out another 1 or 2.
This leaves adequate strength capacity for the opposite group.
Last edited by YYZ; 06-15-2005 at 01:43 PM.
06-15-2005, 03:30 PM #14
personally, ive always heard that supersets/dropsets were a good way to break through plateaus, but shouldnt take over your normal routine...ive never used a chest/back, sounds like fun, might give it a try next week...
06-15-2005, 04:16 PM #15Originally Posted by YYZ
so your one bodypart gets the shaft for the other one...
06-16-2005, 04:32 AM #16
schwarzenegger swore by that kind of workout
06-16-2005, 07:03 AM #17Originally Posted by Jantzen4k
06-16-2005, 07:07 AM #18Junior Member
- Join Date
- Jul 2004
also tried it..i loved it. Makes you so focused..and an incredible pump
06-16-2005, 07:19 AM #19
Anyone tell me where I can find a copy of a routine like this?
06-16-2005, 07:39 AM #20Junior Member
- Join Date
- Jul 2004
yeah if you want arnolds....do a search on findarticles.com.........
other wise you can do this:
bench press / wide grip chins
Incline db press/barbell rows
Db flyes/cable rows
just do 30minutes of non stop benchpress with chins (maybe 9-10 sets or something)
and later in week 30min of incline db press with some barbell or maybe hammer rows
06-16-2005, 08:28 AM #21
motion,there is an outstanding article on arnold's (the greatest) supersets in the nov. 2004 issue of iron man mag.
06-16-2005, 09:07 AM #22Originally Posted by JAYROD
Thanks man. I have his Bodybuilding Encyclopedia, I'm sure its probably in there too. Haven't got a chance to look through the whole thing, its a big book.
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